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THE SKILL PATH
Nine skills. Each one earns the next.
You never have to wonder if you're ready. A skill unlocks when your reps say so — not when a calendar does.
YOUR PATH
3 of 9 unlocked
Next: Negative pull-ups
Foundation
Weeks 1–2 · hanging and holding
Dead hang
Hang 30 seconds without shrugging.
Scapular pulls
Learn to switch your back on before your arms.
Incline rows
Pull your own weight at an angle you can win.
First pull-up
Weeks 3–7 · the milestone
Negative pull-ups
Own the way down first — it's half the lift.
Band-assisted pull-up
Borrow a little help, give it back a little at a time.
Your first full pull-up
Chin over the bar. Nothing borrowed.
Beyond
When one rep becomes five
Explosive pull-ups
Pull fast enough to leave the bar for a moment.
Muscle-up
Over the bar, not just up to it.
Wall handstand
The pushing half of the path opens up here.
Start at the first rung. It's lower than you think.
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